5 Simple Swaps for a Healthier Plate & Body

Power up your plate and your health with these five nutrient-rich, simple swaps.
1. Pasta for Quinoa
High in protein and low in blood-sugar spiking carbs, nutrient-dense quinoa (keen-wah) is the perfect pasta replacement. Use this ancient South American seed instead of noodles in any hot or cold pasta dish. It cooks just as fast and can be tossed with anything from pesto and roasted veggies to garlicky butter sauce and this zingy tahini sauce.
2. Flavored Yogurt for Plain
Saturated with sugar, flavored yogurts belong in the dessert category. Swap them for protein-packed plain Greek yogurt (not non-fat!). For a bit of healthy sweetness, add cinnamon and fiber-rich fresh or frozen berries. Upgrade further with chopped raw nuts and a spoonful of flaxseed meal.
3. Canned Tuna for Salmon
Can your tuna fish and hire wild salmon. Loaded with protein and heart-healthy, mood-boosting omega-3s, canned salmon is just as convenient as canned tuna but isn't packed with toxic mercury. I highly recommend BPA-free brands like Henry & Lisa's Ecofish.  
4. Chips for Popcorn
Love salty snacks? Ditch chips for popcorn. This whole grain is high in disease-fighting antioxidants and fiber, low cal, cheap and tasty. Always go for organic, homemade popcorn (premade packages often have low-grade ingredients). Jazz it up with cumin, coriander, cayenne, cinnamon, nutritional yeast, dried herbs, etc. Kids love a seasoning buffet!

Another super swap are kale chips. Recipe here.
5. Mayo for Avocado
Chock-full of nutrients including heart-healthy monounsaturated fats, fiber and potassium, creamy avocado beats mayo as a sandwich spread. This energy-boosting fruit helps regulate blood sugar and lower cholesterol, inflammation, blood pressure and cancer risk. Plus, it can boost libido!